RestDay!

Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 5x10m Burpee shuttle run

Timecap: 30 mins

5 Sets for quality :

0:30 Ring plank / 0:30 Rest
0:30 Ring Side Plank ( L ) / 0:30 Rest
0:30 Ring Side Plank ( R ) / 0:30 Rest

AMRAP 30:00 with a partner:
50 Russian Swings
60 Meter Sled Push
120 Meter Farmer Carry

• Goal: Challenging effort, split all reps/metres evenly with your partner

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4x
6-10 pull up/ ring row
10 push up
10-30s. seated L-sit
-rest as needed between rounds-

Weighted straight leg sit-ups: 80 reps AFAP.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
...
Add 1 Calorie Every Minute.

Alkulämmittely ja mobility

Työntöä

5 KIERROSTA
1 min laite
1 min boxin yli burpee
1 min lepo

Loppuvenyttelyt